Prep Time:
10 minutes
Cook Time
50 minutes
Serving Size
3/4 cup
Serves
4
Ingredients
1 small onion, slicked 1/4 inch thick
3 cloves garlic, minced
1 tablespoon ground cumin
1/4 teaspoon dried oregano
1 tablespoon extra-virgin olive oil
Fresh ground black pepper
1 14-ounce can crushed tomatoes, no salt added
1 cup low-sodium beef broth
1/2 cup jarred roasted bell peppers, sliced
1 teaspoon low sodium soy sauce
1 dried bay leaf
1 1/4 pounds flank steak, cut along the grain into 3-by-1 1/2 - inch strips
1/3 cup pimiento-stuffed olives, halved
3 tablespoons roughly chopped fresh cilantro leaves
PREPARATION
- Toss the onion, garlic, cumin, oregano, oil, and blac pepper in a microwave safe bowl, cover with plastic wrap, cut a small slit in the center to vent steam, microwave on high until the onions are translucent, about 4 minutes. Remove plastic wrap carefully.
- Add tomatoes, beef broth, red peppers, soy sauce, bay leaf, and a pinch of black pepper. Stir, and nestle in the steak. Tightly cover the bowl with 2 new pieces of plastic wrap, cut a slit in the center, and microwave on high for 20 minutes.
- Remove plastic wrap carefully, stir, and cover again. Microwave on high for another 20 minutes.
- Remove the steak onto a cutting board and shred it using two forks. Return in to the bowl and add the olives. Tightly cover the bowl, cut a slit in the center, and microwave for 5 minutes. Stir in cilantro and serve with rice.
ADAPTED FROM
Foodnetwork.com
Recipe modified by CHOICES Nutrition Education Program
NUTRITION FACTS
Download the Recipe/Descargue la receta:
Download Microwave Ropa Vieja_0.pdf
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